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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Barbell
Barbell Bench Squat
3 steps Updated 29/08/2026
Barbell Bench Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, back facing a bench, holding a barbell across your upper back. Your hands should grip the bar slightly wider than shoulder-width apart.
- Keep your chest up. Begin the squat by pushing your hips back and bending your knees, lowering your body until you sit down on the bench.
- Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Bench Squat
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